Glycemic Load and Popular Foods

The information here is designed to provide you with some insight into how the glycemic load varies among popular food choices. As you can see, fruits and vegetables typically end up on the low end whereas the more starchy foods, such as potatoes, rice, and pasta, end up on the medium to high end.

Your goal is to pick low- to medium-glycemic foods most of the time.

The Glycemic Load of Popular Foods

Food

Portion Size

Glycemic Load

Glycemic Measurement Level

Apple

1 small, 4-ounce (120 grams)

6

Low

Baked beans

Around 2/3 cup (150 grams)

7

Low

Baked russet potato

1 medium, 5-ounce (150 grams)

26

High

Banana

1 medium, 4-ounce (120 grams)

12

Medium

Carrots

Around 1/3 cup (80 grams)

3

Low

Cherries

1/2 cup (120 grams)

3

Low

Chickpeas

Around 2/3 cup (150 grams)

8

Low

Cooked white rice

Around 2/3 cup (150 grams)

20

High

Cracked-wheat bread

One 1-ounce slice (30 grams)

11

Medium

Fettuccini noodles

Around 3/4 cup (180 grams)

18

Medium

Full-fat ice cream

Less than 1/4 cup (50 grams)

8

Low

Grapes

1/2 cup (120 grams)

8

Low

Green peas

Around 1/3 cup (80 grams)

3

Low

Linguini

Around 3/4 cup (180 grams)

23

High

Macaroni

Around 3/4 cup (180 grams)

23

High

Oat-bran bread

One 1-ounce slice (30 grams)

9

Low

Orange

1 small, 4-ounce (120 grams)

5

Low

Reduced-fat yogurt

A little over 3/4 cup (200 grams)

7

Low

Spaghetti

Around 3/4 cup (180 grams)

18

Medium

Steamed brown rice

Around 3/4 cup (150 grams)

16

Medium

Waffles

About 1 small, 1-ounce (35 grams)

10

Low

White bagel

1 small, 2-ounce (70 grams)

25

High

Notice the different portion sizes and their glycemic load measurement. Some foods are clearly a slam dunk as far as being a healthy choice, but others are a little gray. For example, if you look at spaghetti, you see that it has a medium glycemic load for a portion size of 3/4 of a cup.

Spaghetti is therefore fine to eat in that amount, or you can even lower the glycemic load a little by eating just 1/2 of a cup. But if you go over the 3/4-cup portion size, you’re entering into high-glycemic territory.

If the idea of a portion's size effect on glycemic load still seems confusing, don't get discouraged in your efforts to understand it. After a while you'll get the hang of looking at the glycemic load of a food compared to just its portion size.